improving my 2k erg

johannes1212 · Post by **johannes1212** » February 17th, 2007, 8:18 pm

Ben Rea wrote:If your a novice..then is your whole varsity team getting sub 6 !?!?!??!

pretty much yes lol, seriously though our school is one of the top 3 high school rowing team in new zealand, we have a junior world champ rowing for us (michael arms 6:17 pb) and the lowest senior 8 erg is a 6:39, one of our novices has a 6:40 most are in the 7:15-28 region, in fact this seasons senior 8 is possibly the youngest but the best senior 8 weve ever had, with a 16 year old stroke and 2 other 16 year old powerhouses with ergs of 6:27-32. Most of the seniors and under 17s are leaving next seasons though and there are 5 seats up for grabs, so competition for senior next season will be insanely intense...

desfrutado · Post by **desfrutado** » February 18th, 2007, 9:30 pm

Yes by the way the workout i mentioned was from the rowing news, but I received this workout from some people i know who did lactate testing with him. It is not my idea, and i have used it myself and it shouldn't lead to injury unless you do it every day or you erg with really poor technique

JimR · Post by **JimR** » February 26th, 2007, 8:51 pm

PaulS wrote:Wow, I arrive home to find my copy of Rowing News and the article in question.

Summary:

Warm up really well.

Determine Max Power using DF=200 10 second full slide efforts looking for the highest single stroke value for Watts.

Determine 90% of Max Power.

Workout:
10 Second sprints x 60 second rest

Repeat until 90% of Max Power is not reached on 2 consecutive 10 second trials.

Rest 5 minutes

Repeat the 10 sec x 60 sec rest "sets" until a total of 20 10 sec intervals has been accomplished.

For easier math, just use the Ending Avg Watts for the 10 Sec Max Test, and also for the 10 sec x 60 second "sets". That way it's not so subject to the odd "one-off" stroke that displayed a product of an abnormally high stroke rate. 5 - 7 strokes is all you are going to possible get at full length, so work on making each one the best it can be.

And yes, exercise caution and strict attention to good technique to minimize the risk of injury. This is the type of workout that does not end in "minor injury" if an injury does occur. IOW, if you get hurt doing this type of workout, you will be out for much longer than you want to be.

PaulS ... I have been thinking about this workout for a bit and the article as well. Would you agree with the premise that "If your target pace is more than 55 percent of your peak power, you are going to have a very difficult time holding that pace."???

If so, is there a specific workout that you think improves peak power better/safer than what is described in the Rowing News article?

JimR